Highest plant protein available and if you are vegetarian this is perfect.

1. A great way to get fibre from a gluten-free source;
2. Low on the glycemic index. The glycemic index indicates how carbohydrates affect your blood glucose;
3. Low in calories. One serving of cooked quinoa contains approximately 172 calories;
4. High in dietary fibre;
5. Heart-healthy fats like monounsaturated fat (in the form of oleic acid). Quinoa can also provide small amounts of the omega-3 fatty acid, alpha-linolenic acid (ALA);
6. Antioxidant phytonutrients in quinoa, and two flavonoid—quercetin and kaempferol—greater than their concentration in high-flavonoid berries like cranberry or lingonberry; and
7. Cooks much faster than rice and swells to four times its original volume.

PREPARATION
The surface of quinoa contains a chemical called saponin that has a bitter soapy taste. Most commercial quinoa will already be washed and have the saponin removed but it’s a good idea to rinse it just before you use it in case there are residues.

COOKING

Make it Al dente quinoa rather than a gluggy mess.The grains swell up, become translucent, and the germ ring pops out adding a “springy” look to the grains. You can also prepare quinoa in the microwave or rice cooker.

QUINOA POPCORN
You can “pop” quinoa seeds like popcorn, but in a dry skillet. Then add milk and eat it like breakfast cereal.

Quinoa al dente

Recipe Type: Main dish

Author: Harvest Hub

This can be white, red or black quinoa.

Ingredients

1 cup quinoa

2 cups water

1/4 tsp salt

a couple of drops of olive oil

Optional: Use your favourite seasoning. Try some of the Spice Peddler range.

Instructions

Soak in water for 10 minutes. Then strain quinoa in cold water and swish around. Then in a saucepan put water and salt and being to boil. Reduce heat and simmer for 15 minutes absorbing water. Add to soups or use in salads.

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Quinoa with chia seeds

Recipe Type: Pilaf

Author: Harvest Hub

Serves: 4

Light and refreshing dish

Ingredients

1 cup quinoa, pre-wash

1 tsp salt

1 cup baby spinach, sliced

1 cup of cooked corn, kernels

1/4 chia seeds

1 tbs basil, sliced

splash red wine vinegar

1 tbs butter

1 tbs olive oil

salt and pepper to taste

Instructions

Cook quinoa with butter in saucepan salty water until the water is nearly evaporated. Add corn, beans, and chia seeds. Cook for 5 minutes. Add in basil and stir together. Sprinkle on red wine vinegar, salt, and pepper to taste.